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Fat loss & total body toning interval workout

Exercise #1
Dumbbell Squat 12-15 repetitions
Exercise #2
Jog in place for 90 seconds
Exercise #3
Oblique Crunch 12-15 repetitions each side
Exercise #4
Jump rope for 90 seconds
Exercise #5
Bent Over Dumbbell Row 12-15 repetitions
Exercise #6
Jumping Jacks for 90 seconds
Exercise #7
Upright Row 12-15 repetitions
Exercise #8
Jog in place for 90 seconds
Exercise #9
Triceps Kickback Dumbbell 12-15 repetitions with each arm
Exercise #10
Jump rope for 90 seconds

More Interval weight loss workout routines

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There are 35 comments

Hi I'm a 32 yo female who has been struggling with weight all my life.I thought about getting surgery but i don't think i should . I know in my heart i can lose weight on my own.I am 265 pounds and in desperate need of weightloss help please help me get healthy. i want to lose 100 pounds in a year help me please

 by vonnie – bronx
August 09, 2010 - 08:32
Reply to vonnie
August 10, 2010 - 08:03

Hi, Adrian

Thank you fir responding to my question. I'm trying to burn fat and build muscle at the same time. I'm using a bowflex for the muscle building part and I will like to add a HIIT routine to my workout using the following exercises:

Do 3-4 times each for 20 minutes
Rest two minutes between each set

Jump squats-20
Double crunch20
Jumping jacks-100
Oblique crunches-20
Push up-10
Running in place-90 seconds
Walking lunges-20
Jump rope-90 seconds 
Will this HIIT routine help burn fat quicker or will it hinder what I'm trying to accomplish?

 by Pearl
July 20, 2010 - 02:05
Reply to Pearl

it wont hider but you dont need to do everything all at once b/c all the workouts you described so far will build muscle and burn fat

July 20, 2010 - 05:20

Hi, is it possible to do this routine with a Bowflex work out? Or will I be over training. Or maybe I can do a Bowflex work out and the Fast Fat Loss work outs #1 or #2.

Thanks

 by Pearl
July 18, 2010 - 11:21
Reply to Pearl

do you mean doing it as a substitute for the exercises or as extra?

I dont see a problem with either but doing it as extra with the fast weight loss workouts may be too much

July 19, 2010 - 09:08

Hi Adrian! I just found out about your site a week or so ago and I really appreciate the time and effort you put into creating everything on here. I check out your site everyday. Thank you very much!!!!

I'm a female, 28 yr old, weigh about 135 lbs at 5'3". Is it possible for me to lose about 10-15 lbs in one month?

 by Ash
July 01, 2010 - 09:53
Reply to Ash

maybe not at your weight and height

6-to-12 pounds

July 02, 2010 - 10:11

Hello again adrian..I have a couple of questions..

1.If i am around the ideal weight range for my age/height (i am like 2 kilos underweight of my ideal weight) so i also want to gain some weight.Will this work out make me lose weight?I have very little fat in my body.I do the get ripped in 50 days workout schedule everyday.

2.Will the amount of calories we eat a day help us to do these workouts without tiring out soon?Because i eat less than the ideal calorie in take everyday because for some reason i hate eating food every now and then.I only eat when i am hungry.

3.I pulled my arm once while doing push ups.After a while i started doing pushups again and i don't have guts to get my chest to the ground again because of fear.My pushups are now very inconsistent and jerky.Is there any alternate exercise to push ups?

And my last question is..Which is the best and effective ab workout that can be done at home(other than the two towel workout?)

Thanks for all your help adrian.Yours is the best website for beginner body builders like me as it gives a lot of information.I used to follow scoobysworkshop(youtube user scooby) before i discovered ur website.

 by Lolaa
June 26, 2010 - 11:19
Reply to Lolaa

1. it depends on which diet plan you chose to use along with the get ripped in 50 days plan but generally... on that 50 day plan you are gaining muscle weight and losing fat and in your case since you fairly lean you can expect both muscle gain and fat gain depending on what diet you are on

2. YES - food is energy and you will need that energy to power thru your workouts and you should be eating 4-6 small meals a day

3. lots of alternate exercises here

4. there is no "best" ab workout all of my ab workouts or anybody else's is GOOD as long as you give it 110% when you do it

June 26, 2010 - 07:36

Hi adrian.

Should these workouts be done continuously without a small break?Because i can't even do jump rope for a full 90 secs! i do like 60-100 jumps using jumprope in ~ 30-45secs and then i stop for a few secs before starting again..Is it okay to stop for a 30-60 secs in the middle while doing these workouts??

 by Lola
June 23, 2010 - 02:28
Reply to Lola

that's okay for now but you want to work up to a point where you dont have to stop so much

June 23, 2010 - 01:18

Hi, Can you please help me... I was 102 kg when i just turned 15, now, one year later i have done as many diets as possible and did many exercises and am now 84 kg at the age of 16. But now, its stuck. No matter what exercises i try or diets i do... Im not going down.. whats happening!!!!!???!!!!!

 by RV
June 17, 2010 - 09:00
Reply to RV
June 17, 2010 - 02:35

Dear Adrian,
I adore your honest comments, your website and your wotk very much. I tried fast weight loss workout#2 for a week(3 times in that week) followed by the prescribed inteval. However, i didnot lose even a kg. Now, i have not lost hope and restarted. However, those powercleans and squats to push are becoming boring to me. so what happens is that i do them 2 days in a week and then dont do them at all for the next 7 days and hence no results. But, i like the interval called fat loss and total body toning workout which consists of 10 exercises and was ought to be done at the end of fast weightloss workout#2. Now my question is whether i can skip those power cleans and squats to push etc and do 3-4 of the above mentioned interval for 6 days a week? each interval takes me 15 minutes. How much wight do u think i can lose by doing only these intervals 6 days a week in 1 week? Also, if i have breads with fatless butter, a fried egg then will it be bad? I watch my other foods closely, no junks, colas, chocolates etc.

 by Saikat
June 09, 2010 - 01:33
Reply to Saikat

tell me this first

what is your weight and height?

how many calories are you eating a day?

After your workouts - do you feel like you can keep going another 10,20 or 30 minutes?

June 09, 2010 - 11:36
Reply to Saikat

Dear Adrain,
sorry for not mentioning that I weigh 172 lbs and my height is 67 inches. I am an indian and have to eat various types of foods at home. So cant really say how much calories exactly. However, they are not exceeding the limits. I am sure. And after doing 2 circuits, i can strain myself to do maximum another at most. But have not done that yet. However, unlike before, i have started being regular and i think i can see small results, like a loser pant.....:-)

I will keep you updated as soon as I see any weight loss. Thanks buddy for ur support.

wl gt back soon.....hope u ppl out there are enjoying the soccer wcup. I am supporting brazil n argentina...

 by Saikat
June 20, 2010 - 01:42

Hi Adrian,

Do yo have and suggestion to burn fat when you are nursing tendenitis in the heel?

Sharon

 by Sharon – Saskatchewan, Canada
May 29, 2010 - 07:39
Reply to Sharon
May 30, 2010 - 07:25

I'm 5'3" 182 lbs...I'm extremely solid...not much jiggle anywhere, and it seems that all my weight gain goes to the middle, arms, butt and thighs. I want to focus on slimming my waist, which has always been small and toning my arms which in my opinion have always been disproportionate. I come from a line of thicker women on my father's side, but my mother was slim. I was in between a size 0-6 up until about 3 years ago, when I started to slowly gain. I'd be comfortable at 150lbs really and really don't want to be a 6 again. I'm doing the circuits right now 3 times per week with cardio in between. Is this the best choice? I'm not in a rush, just wanting to make a lifestyle change, as I've never had to put effort into being trim.

 by Kelli
May 17, 2010 - 01:48
Reply to Kelli

that's a good start but make sure you use the first 7 rules here to eat right

May 17, 2010 - 08:31

the thing is that i want to lose fats BUT without using weights...wat do i do??i even did the 20 mins chair programme for a month and did not loose any fat!i even eat only 300-350 calories per meal,5 times a day but still!!

 by hartik – India
May 17, 2010 - 07:28
Reply to hartik

what is your weight and height and are you a man or woman

May 17, 2010 - 09:36

Hi i weigh 170 pounds and I'm 5 ft 2 and i want to go back to at least 120 pounds as soon as i can and i was wondering what exercise will give me the results as soon as possible. thanks

 by Alyssa
May 06, 2010 - 02:21
Reply to Alyssa
May 06, 2010 - 03:39

hey adrain, will i still burn fat if i do the some of the sculpting exercises and do this interval after?

 by salma
March 25, 2010 - 01:01
Reply to salma
March 25, 2010 - 07:19

Hi Adrian,
I am 23 years old and i am 160 lbs and I have 2 kids, Because of the 2 pregnancies i have a significant amount of belly fat and back fat, I really want to loose the belly fat and tone my whole body , I would like to get down to around 120-130 lbs, but I have no idea how to go about it and i definately have no time for a gym or the money for it. Please help and let me know what I should be doing!!!! Thank you in advance!! I do have free weights and a ball to work with here at home but like i said, I have no idea about what I should be doing!

Ashley

 by ashley – ontario
March 03, 2010 - 05:22
Reply to ashley
March 04, 2010 - 07:06

Hi :

I am a 32 YO Female, 147 LP, and want to be 127LP for my perfect weight. I have been doing the following for the past month

Saturday: Spin class for 45 minutes and then resistance circuit training for 30 minutes, and I work out ever muscle during this circuit resistance training.

Sunday: Rowing for 10 minutes then cross trainer for 30 minutes, then resistance circuit training for 10 minutes.

Monday: Spin class for 45 minutes (I come out drenched in sweat)

Tuesday: I take day off. Do nothing

Wednesday: Pump class for 60 minutes- I carry moderate to low weight- then Spin class for 5 minutes

Thursday: resistance circuit training for 30 minutes then cross training for 20 minutes- random interval.

Friday: off, I do nothing

I am used to low Carbohydrates/ high protein diet. But I have been stressed out a lot lately with occasional nerves breakdowns….. I reached a plateau in my weight loss. When I started this program I lost around 5 LPs after two weeks. Now I gained them back. And I also started to add a little more carbs to my diet because I've learned that my body is being starved.

What is your advice to me?
Would it be better If I do the interval (jogging/walking), and how often?

Thanks a million. I love your website!

 by Reema – Kuwait
March 03, 2010 - 02:46
Reply to Reema

I would keep your current weight/circuit training workouts and start doing intervals 3-to-4 times a week 1-to-2x a day for 20-t0-40 min.

see how to do intervals correctly for weight loss here

March 04, 2010 - 07:02

Dear Adrian

Where do I start. I just had a baby 4 months ago and I am really working to lose all the weight I gained which is 20 kg. I am 6foot 5 inches, and I went from 58 kg to 78 kg. I must tell you that I was so lucky to fall upon your site and I was able to get your free workout dvd :-) In two weeks I was able to lose a little over 7 lbs and that was with no diet because i breastfeed:-) I ate reasonably, 4-5 times a day, included protien in all meals, and had my good carbs, and I did your interval workouts only for 30-40 min 4 times a week. AMAZING, now I am switching up your workouts from your dvd, that way my body does not get used to the workouts for more than 3 weeks. I cant thank you enough and thank you sooooooooo much for sending me your free dvd all the way here in the middle east.

Lots of love
Nasreen

 by Nasreen – Oman
February 21, 2010 - 02:46

I was wondering. If i have no access to dumb bells at home. What could be the likely workout? Is this line up of workout good? Ski Steps workout followed by Turbulence training and finally high intensity interval training. If i were to include this circuit workout, does it need to replace something else or added to the line up? Could i do this line up everyday for maximal weight loss? Im 14 and weight 176 pounds.My target is to reach 120 pounds. I have 90 minutes to workout everyday. Tks in advance.

 by Jackie
February 20, 2010 - 11:27
Reply to Jackie

if you dont have dumbbells - use milkjugs filled with water, rocks or sand

February 20, 2010 - 06:49

I have started the at home total body workouts, i've got 50 lbs to lose and i am 54 years old. i'v e got evefy exercise video,cd, dvd and even have a total gym, but i have never stuck with any exercise program like i have managed to stick with you website. i am doing the total body weight loss workouts in the morning and the intervals in the evenings, my question is: my butt is shaped like a "box" i know i need to lose the fat off my body and the workouts will do that but should i be doing a re-shaping exercise for my butt as I lose weight or just weight till i lose the weight then i can work on reshaping my butt to be nice and round like it was 20 years ago? Also, how will i find the answer to my question after asking it, i've asked questions before but can't find answer afterwards.

 by Theresa – Georgia
January 15, 2010 - 05:02
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